Can treadmill 4.5 speed help with weight loss

A treadmill with a speed of 4.5 can generally help with weight loss, but the effect varies from person to person. The weight loss effect mainly depends on factors such as exercise duration, basal metabolic rate, and dietary control.

Treadmill 4.5 speed belongs to low-intensity aerobic exercise, suitable for people with a large weight base or weak exercise foundation. At this speed, it consumes about 200-300 calories per hour. If it can last for more than 30 minutes and is accompanied by dietary management, it can create a calorie deficit. Long term persistence can improve cardiovascular function, promote fat metabolism, and especially have a significant impact on fat consumption in the waist, abdomen, and lower limbs.

Some populations may have limited effectiveness due to insufficient adaptability or exercise intensity. If the body has adapted to low-intensity exercise or if the daily diet is not controlled, relying solely on a 4.5 speed may not achieve the desired weight loss effect. It is recommended to gradually increase the speed to 5.0-6.0 according to physical fitness, or adopt intermittent variable speed running mode to improve fat burning efficiency.

When using a treadmill to lose weight, it is important to maintain the correct running posture and avoid knee joint injuries. It is recommended to engage in 3-5 aerobic exercises per week, each lasting more than 40 minutes, and to increase muscle mass through strength training. Control the intake of refined carbohydrates in diet, increase high-quality protein and dietary fiber, and ensure that daily calorie intake is below consumption. Individuals with high body fat percentage can combine monitoring data from a body fat scale and consult a professional fitness coach to adjust their plan if necessary.